AF WEEK 37, Day 3

CONDITIONING:

5 RFT: with 2x KB

15/12cal Bike
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 4-5.
Advanced: 2x24/16kg.
Target: sub 9min. Time Cap 11min.

1 ¼ Back squat 4x6 reps

2-3sets:

6-8 ring dip (2s pause) scale up --> with vest
10-15 ring row scale up --> with vest
30+30s side planks

DELOAD WEEK

On the minute for 24 minutes
1) max reps crossover single unders
2) 6 + 6 dumbbell windmills 15/10kg
3) 15 ring rows
4) Easy pace bike erg or echo bike

AMRAP 34'

500 m Run

15 DB Thrusters

250 m Ski / Row (rotate)
500 m Run

12 Box Jump Overs

2 length Sled Push

500 m Run

250m Ski/ Row (rotate)
15 x Goblet squats

2min break

Finisher for time
16-12-8

Ski (cals)
BB push press
Burpee over the bar
Wallballs

2-3sets:

6-8 ring dip (2s pause)
8+8 Db row
40+40m s.a farmer carry

BANDED RING DIPS IF NEEDED

C&J
8 x 1 min
Max reps Rive+Työntö 2 kb
30 sek huili kierrosten välissä

EMOM 24
10 Thruster
10 Rive+Työntö (5+5)
10 Burpee

AF WEEK 37, Day 3

WEIGHTLIFTING

A: E2MOM x7:
Power Clean & Split Jerk + Squat Clean & Split Jerk. Drop the bar after the first jerk.

Work up to a heavy double of the day you can execute with solid form.

Then rest as needed and continue with B.

B: Then EMOM x6: C&J @ 90-95% of heaviest lift of A. Cleans can be done anyhow.

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

---

video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

---

---

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2+2]@35% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

---

TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
2x[2+2+2+4]@35% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK ninja=no feet *split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 75 jerk-%, rest btw sets 2min *example of rise 50-60-65-70%

---

RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE7 *could do 3-4 more reps, rest btw sets 2min

---

video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW